CrossFit DNR Strong! Best gym in NoCo

Freedom WOD Classes

Warm Up: 8 Mins
2 Rounds
Walking Lunges N-S (down)
Walking Samson Stretch N-S (back)
8 Kipping Swings + 2 Pull Ups
5 Inchworms w/push up
8 Russian KB swings

Mobility: 8 mins
90 sec /side Lat smash
2 Mins /side Hamstring Smash

Strength: 12 mins
12 Mins/ Every 3 Mins Complete 4 sets
3 Ring Muscle Up Complex:
Strict Ring Muscle Up + Ring Muscle Up + Negative Lowering phase

or

3 Pull Up/Bar Muscle Up Complex:
Pull Up + Chest-2-Bar + Bar Muscle Up + Negative Lowering phase

or

3 Pull Up Complex
Strict Pull Up + Pull Up + Chest-2-Bar Pull Ups + Negative Lowering phase

Metcon: 15 Min Cap 
4 rounds of:
18 Alt Single Arm Russian KB Swings 53/35
12 Floor Press 155/105
6 Strict Pull Ups